Comparing Nutrients in 1 kilogram Microwaved White Mushrooms VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Microwaved White Mushrooms	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	12% 350kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	0% 0g	34.5% 25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	6.76% 4.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	34.2% 13g	38g per day for Men 19-50 years
Protein	70% 39g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	392% 19.6mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.3% 110IU	1892% 11350IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	6% 60mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	318% 2.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.3% 3.3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	181% 1270mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	338% 186μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 885g	25% 928g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS UV Exposed Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved White Mushrooms versus 1 kg of UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved White Mushrooms vs UV Exposed Portabella Mushrooms:

• 1 kilogram of Microwaved White Mushrooms has 3.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and 103.2 times more Vitamin D than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D
• Both Microwaved White Mushrooms as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Microwaved White Mushrooms vs UV Exposed Portabella Mushrooms:

• 1 kilogram of Microwaved White Mushrooms has 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium and 1.4 times more Zinc than UV Exposed Portabella Mushrooms.
• Both Microwaved White Mushrooms and UV Exposed Portabella Mushrooms contain similar levels of Iron, Manganese, Phosphorus, Selenium and Water per one kilogram.
• Both Microwaved White Mushrooms as well as Raw Portabella Mushrooms Exposed to UV lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved White Mushrooms has 1.6 times more Carbohydrate, 1.9 times more Fiber and 1.9 times more Protein than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in one kilogram.